One might think I'm being a bit pretentious to assume that I know everything there is to know about getting rid of fat. This simply isn't true. There are a number of fat problems that people have. Back fat, belly fat, love handles, cellulite, and double chins, just to name a few of the topics we've covered concerning the issue of fat. If any of those topics are your primary concern, then follow those links to their respective articles
In this article I will attempt to cover the issue of getting rid of fat from both the physiological and holistic perspective. In the left sidebar you will see some answers to common questions and concerns surrounding the topic of getting rid of fat. Below, you will find a set of recommendations that focus on the possible physiological answers to the question "how do I get rid of fat?" and in the sidebar to the right, I will focus on some of the solutions the alternative health and medicine community has come up with. Needless to say, fat is a very tricky subject, but I will do my best to give you the information necessary to lose that fat and keep the weight off. The actual "doing of it" is up to you.
If you want to get rid of fat, you'll have to modify your diet. The question of which diet has been a matter of contention for quite some time; with regard to these dietary theories and to their authors, I will say this: any diet that is a balance between protein, fiber, organic sugars, and carbohydrates will help you lose weight so long as the number of calories you consume is lessened to some extent. The extent to which you starve yourself is up to you, but I would suggest starting at a natural and organic food store, and asking their dedicated staff for advice. If there is anything I've learned, it is that the people who work in the health food industry know what the benefits of those foods are and how best to prepare them.
Aerobic exercise, in combination with a lower caloric intake (a diet), will get rid of fat. Aerobic exercise benefits you in two ways: first, it helps exercise your heart, your cardiovascular system, and second, it helps you burn calories as quickly as you can run. Anything like dancing, running, walking, jogging, playing basketball, tennis, or soccer is considered aerobic exercise, so long as your heart rate is accelerated and sustained. The key here is to burn more calories each day than you consume. Here is a link to a food calorie chart, and here is a link to a chart that roughly estimates the number of calories common activities burn.
Anaerobic (weight training) exercise, in combination with aerobic exercise, will get rid of fat. A common myth is that weight training does nothing for you but make you look bigger. This is simply not true. Weight training, at whatever intensity level, benefits you in a couple of ways. First, lifting weights helps to reduce injury by building stronger muscles to help you break falls, regain your balance, and perform everyday tasks more efficiently. Secondly, it builds leaner muscles which use up more calories than muscles that are not lean. There are three primary groups of muscles that you should work on:
Toning and strengthening your upper body muscles is the first of three primary muscle groups to be toned in order to help you get rid of fat. This muscle group includes your deltoids (shoulders), biceps, triceps, and your forearms. A weight routine that focuses on strengthening these four muscles is fairly easy. Bicep curls, tricep pulldowns, shoulder lifts, and wrist curls are the most prominent of the upper body exercises. Another muscle group called the pectorals (the chest) could be put in this category as well and are toned and strengthened with the quintessential bench press.
Toning and Strengthening your torso (abdominals and back) is the second of three primary muscle groups that need to be toned if you're going to get rid of fat. Muscles that would fit this category would be the trapezius (part of the shoulder and back, behind the neck), as well as the obliques (internal and external) and the abdominus (internal and external). The trapezius is strengthened with shoulder shrugs, while the obliques and abdominus are strengthened and toned with weight assisted sit-ups (or crunches) and a particular machine shown to the right which exercises your obliques by forcing you to twist from one side to the other with weights. 
Strengthening your leg muscles is the third and final primary set of muscle groups that should be toned in order for your to get rid of fat. Muscles in this group include the quadriceps (which straighten the leg), the hamstring (which pull the leg back from the knee), and the calves are the most well known members. Quad lifts, Hamstring lifts, squats, and the standing calf raise are the most common exercises dedicated to this group of muscles.
Just keep this in mind: never exercise one group of muscles two days in a row. Give each group at least a day of rest before going back at it.
In this article I will attempt to cover the issue of getting rid of fat from both the physiological and holistic perspective. In the left sidebar you will see some answers to common questions and concerns surrounding the topic of getting rid of fat. Below, you will find a set of recommendations that focus on the possible physiological answers to the question "how do I get rid of fat?" and in the sidebar to the right, I will focus on some of the solutions the alternative health and medicine community has come up with. Needless to say, fat is a very tricky subject, but I will do my best to give you the information necessary to lose that fat and keep the weight off. The actual "doing of it" is up to you.
Getting rid of fat
If you want to get rid of fat, you'll have to modify your diet. The question of which diet has been a matter of contention for quite some time; with regard to these dietary theories and to their authors, I will say this: any diet that is a balance between protein, fiber, organic sugars, and carbohydrates will help you lose weight so long as the number of calories you consume is lessened to some extent. The extent to which you starve yourself is up to you, but I would suggest starting at a natural and organic food store, and asking their dedicated staff for advice. If there is anything I've learned, it is that the people who work in the health food industry know what the benefits of those foods are and how best to prepare them.Aerobic exercise, in combination with a lower caloric intake (a diet), will get rid of fat. Aerobic exercise benefits you in two ways: first, it helps exercise your heart, your cardiovascular system, and second, it helps you burn calories as quickly as you can run. Anything like dancing, running, walking, jogging, playing basketball, tennis, or soccer is considered aerobic exercise, so long as your heart rate is accelerated and sustained. The key here is to burn more calories each day than you consume. Here is a link to a food calorie chart, and here is a link to a chart that roughly estimates the number of calories common activities burn.Anaerobic (weight training) exercise, in combination with aerobic exercise, will get rid of fat. A common myth is that weight training does nothing for you but make you look bigger. This is simply not true. Weight training, at whatever intensity level, benefits you in a couple of ways. First, lifting weights helps to reduce injury by building stronger muscles to help you break falls, regain your balance, and perform everyday tasks more efficiently. Secondly, it builds leaner muscles which use up more calories than muscles that are not lean. There are three primary groups of muscles that you should work on:Toning and strengthening your upper body muscles is the first of three primary muscle groups to be toned in order to help you get rid of fat. This muscle group includes your deltoids (shoulders), biceps, triceps, and your forearms. A weight routine that focuses on strengthening these four muscles is fairly easy. Bicep curls, tricep pulldowns, shoulder lifts, and wrist curls are the most prominent of the upper body exercises. Another muscle group called the pectorals (the chest) could be put in this category as well and are toned and strengthened with the quintessential bench press.Toning and Strengthening your torso (abdominals and back) is the second of three primary muscle groups that need to be toned if you're going to get rid of fat. Muscles that would fit this category would be the trapezius (part of the shoulder and back, behind the neck), as well as the obliques (internal and external) and the abdominus (internal and external). The trapezius is strengthened with shoulder shrugs, while the obliques and abdominus are strengthened and toned with weight assisted sit-ups (or crunches) and a particular machine shown to the right which exercises your obliques by forcing you to twist from one side to the other with weights.Strengthening your leg muscles is the third and final primary set of muscle groups that should be toned in order for your to get rid of fat. Muscles in this group include the quadriceps (which straighten the leg), the hamstring (which pull the leg back from the knee), and the calves are the most well known members. Quad lifts, Hamstring lifts, squats, and the standing calf raise are the most common exercises dedicated to this group of muscles. Just keep this in mind: never exercise one group of muscles two days in a row. Give each group at least a day of rest before going back at it.
Weight Loss Programs and Gyms
For once, I don't really have a problem with the commercial solution to something, like getting rid of fat. There are plenty of weight loss programs out there, but if I were to choose one, it would be weight watchers and similar programs. Surprisingly, Weight Watchers is a good choice for people who really do want to lose that fat, so long as they remain committed to eating what weight watchers wants them to. It's all about calories here, and from what I've seen, Weight Watchers does a magnificent job of balancing their diet. Not only that, but they offer other programs that help you regulate your cholesterol and other problems directly or indirectly associated to weight loss and diet.
If I were going to pick a gym for you to settle at (and I wouldn't, because it's up to you to find a place where you're comfortable) I would tell you to try a Bally's or the Y. Bally's is a great place to work out because they offer free classes, unlimited weight and exercise machine usage, a pool, bath, and showers--everything you would want from a gym, and for a reasonable price. The Y (either TMCA or YWCA) offers, perhaps, fewer benefits, bells and whistles, but they also offer you a lower rate, which isn't so bad if you're in a well funded neighborhood where a well-funded Y is probably waiting for you to sign up.
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